Want to crush your workouts and bounce back faster? It’s all about what you eat before and after exercise. The right food at the right time gives you the energy to perform well and helps your muscles rebuild.
Fuel Up Before You Exercise
Your muscles crave carbs for energy. Aim for a small meal or snack 1-3 hours before your workout that’s packed with complex carbs and some protein. Think whole-wheat bread, oatmeal, or brown rice with lean protein like chicken or tofu. Easy-to-digest fruits like bananas or apples are also great for a quick energy boost.
Stay Hydrated!
Don’t forget water! Drink at least 16-20 ounces a few hours before exercise. For longer or intense workouts, consider a sports drink to replenish electrolytes and prevent dehydration.
Sip and Snack During Long Workouts
For longer workouts, water might not be enough. Keep your energy levels up with easily digestible snacks like energy gels, chews, or sports drinks. Remember to sip water throughout to stay hydrated, especially if you sweat a lot.
Refuel After Your Workout
Once you’re done, replenish your body for recovery. You need a combo of protein and carbs to repair muscle tissue and restock energy stores. Lean protein like chicken, turkey, fish, or plant-based options like beans and tofu are excellent choices. Pair them with complex carbs like quinoa, sweet potatoes, or whole-grain bread. Consider adding healthy fats like avocado, nuts, or olive oil for overall recovery.
Supplements: Consider These
Consider supplements to optimize your workout nutrition. Creatine can boost muscle strength for intense activities. Branched-chain amino acids (BCAAs) help muscles recover and reduce soreness after workouts. Omega-3 fatty acids from fish oil can reduce inflammation and support recovery.
Eat Well, Train Well, Reach Your Goals
By understanding pre and post-workout nutrition and using supplements strategically, you can optimize your performance, support recovery, and achieve your fitness goals. With the help of gift cards (if applicable), you can easily access the essential foods and supplements to take your workouts to the next level.